How to Start Running
Running is a great stress reliever and an excellent way to stay in shape. However, if you haven't run before, it's important to ease into a running program slowly so you don't injure yourself or become discouraged. Follow these steps and you'll call yourself a runner in no time.
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Instructions
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1
Get a physical. Tell your doctor that you want to start running and make sure you are in good enough shape to begin.
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2
Buy a pair of running shoes. Running is a very inexpensive sport, but you will want to buy a good pair of well-fitting shoes for this purpose. It's best to fit your shoes at a store that specializes in running gear. You may also want to purchase a watch with a timer.
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3
Block out 30 minutes every other day of the week. When it's time, set your watch and go out for a run. Start by walking for 10 minutes, running for 5, and then finishing with a walk. Alternate between running and walking until your time is up.
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Increase the time that you run in each session until you are running for a full 30 minutes.
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5
Stretch. Pay special attention to your hamstrings, which can become tight and cause problems.
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Tips & Warnings
Make sure that you are safe while running. Wear reflective gear if you run at night, and carry a cellphone if you run alone.
Never increase your running time by more than 20 percent from one week to the next. For example, if you run for 30 minutes at each session, don't increase your session to more than 35 minutes the following week.
Don't run on consecutive days for the first 2 months.
